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Sweet Potato and White Bean Crock Pot Stew

I love sweet potatoes, and this wonderful stew is perhaps the best dish that ever came out of my crock pot!

Sweet_potato_white_bean_stew

Ingredients

1 large onion, chopped 1/4 t. crushed red pepper 1 bay leaf 1 t. dried basil 1 t. dried thyme 1 t. dried rosemary 1 t. salt, plus more to taste 1 T. vegetarian bacon bits .5 cup dry red wine (can be nonalcoholic), or 1/4 cup dry sherry .5 cup low-sodium vegetable broth 8 ounces cremini mushrooms, sliced 12 ounces kale, stripped from stalks, washed, thinly sliced, and briefly steamed 1 pound sweet potatoes, peeled and chopped 1 28-ounce can low-sodium diced tomatoes 3 c. cooked or 2 15-ounce cans cannellini, white kidney, or great Northern beans, rinsed and drained 4 garlic cloves, chopped freshly ground black pepper, to taste

Method

  1. Steam-fry onion and garlic in a large, heavy non-stick skillet over medium heat until soft, adding very small amounts of water, wine, or broth as needed to prevent sticking and burning. (Or place in a microwavable dish, cover, and microwave on high power for 5 minutes.)

  2. Combine onions and garlic with beans, tomatoes, sweet potatoes, kale, mushrooms, broth, wine, vegetarian bacon bits, 1 teaspoon salt, rosemary, thyme, basil, bay leaf, and crushed red pepper in a slow cooker.

  3. Cook on low for 6 to 7 hours or on high for 3 to 4 hours.

  4. Remove bay leaf and season with salt and black pepper.

Makes 6 servings.

Per serving:

  1. Calories: 248

  2. Fat: 1 g

  3. Saturated Fat: 0.2 g

  4. Calories from Fat: 3.8%

  5. Cholesterol: 0 mg

  6. Protein: 13.2 g

  7. Carbohydrates: 46.5 g

  8. Sugar: 9 g

  9. Fiber: 10.1 g

  10. Sodium: 623 mg

  11. Calcium: 192 mg

  12. Iron: 5.5 mg

  13. Vitamin C: 44.9 mg

  14. Beta Carotene: 9014 mcg

  15. Vitamin E: 2.9 mg

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